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CrossFit Buffalo – CrossFit


Warm up:

General: 2 rounds

Elbow to instep x 5 each leg

Inchworms x 5

Lateral high step up x 5 each leg

Barbell warm-up:

Tall muscle clean x 5

Front rack step back lunge x 5 per leg

Scarecrow clean x 5

Front squat x 5

Deadhang Clean x 5

Barbell Option A

Power Clean (1x Power Clean + 1x Push Press + 1x Split Jerk)

1. Complete the above complex 4x at a challenging weight, but one that allows you to focus on solid split jerk positions.

Front Squat (6×1 @ 100% 5RM, then 1×5 @ 94% 5RM)

Barbell Option B

Double kettlebell clean (Work to one challenging set of 5 )

Front Squat (5×1 @ 100% 5RM, then 1×5 @ 92% 5RM)

BB Option C – “Straight Outta On Ramp”

Clean (All from AK, 3 challenging sets of 5 )

Front Squat (2 challenging sets of 5 )

Accessory Work

3 rounds

o :30s Eccentric Chin Up

o 1-10 Strict Pull Ups/8-16 Ring Rows, each with a :01s hold at the top of each rep

o 5x Overhead Snatch Grip Shrug


Metcon (Time)


Four rounds for time:

225/165 Deadlift, 12 reps

Pistols, 10 reps

Handstand push-ups, 8 reps


Four rounds for time:

185/125 Deadlift, 12 reps

1.5/1p Goblet step back lunges off of a 20” box, 10 reps

1.5/1p Double Kettlebell push-press


Four rounds for time:

135/85 Deadlift, 12 reps

1/.75p Goblet Step back lunges, 10 reps

1/.75p Double Kettlebell push-press, 8 reps

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